WEDNESDAY 11-30-16

WARM UP 3X
100 m run
10 Death March
10 leg swings
10 goodmorning
10 Slam balls
20 sec double calf stretch
STRENGTH
DEADLIFTS
Warm Up
5 Each of 40-50&60%
*Set 1 – 5 reps @ 70 %
*Set 2 – 4 reps @80%
*Set 3 – 3 reps @80-85%
*Set 4 – 2 reps @85-90%
*Set 5 – 1 rep @ 90+%

WOD
4ROUNDS
60 DU
30 SIT-UPS
15 KBS 53/35

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